50 Healthy Boot Camp Recipes

7/30/2019 50 Healthy Boot Camp Recipes

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50 Healthy Recipes


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Table of Contents

Breakfast Recipes...3

Smoothie Recipes..7

Sides/Vegetable Dish Recipes..10

Lunch/Dinner Recipes..16

Snacks/Dessert Recipes...29


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Healthy

Breakfast Recipes


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Scrambled Eggs w/Vegetables:

1-tablespoon coconut oil

2 large eggs

3 egg whites

teaspoon freshly ground black pepper cup of red & green peppers, chopped

cup 1/3 less fat cream cheese, diced

cup fresh spinach, chopped1 tablespoon onions, chopped - optional

Directions: Heat oil. Combine eggs and pepper in a medium bowl; stir well with a whisk.Pour egg mixture into skillet; cook 30 seconds or until mixture begins to thicken, stirring

slowly with wooden spoon. Stir in cream cheese; cook 30 seconds, smashing cream

cheese lumps with a spoon. Stir in peppers, onions, and spinach; cook 2 minutes or until

spinach wilts and eggs are cooked, stirring constantly. (Can add meat such as salmon, 3

ounces, diced). Serves 3.

Veggie Omelet:

5 egg whites or eggbeaters or 2 large eggs and 2 egg whites

cup mushrooms cup shredded carrots

cup red and green peppers, little cubes

cup broccoli, shredded

cup onions, chopped(And any other veggies you like)

cup of shredded skim mozzarella cheese or leave out the cheese and cover with cup

salsa

Directions: Start to cook eggs when they form add all ingredients and let cheese melt and

serve. Serves 2.


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Scrambled Eggs w/Spinach & Chives over English Muffins:


3 large eggs3 egg whites

teaspoon freshly ground black pepper cup light cream cheese, diced1 cup fresh spinach, chopped

3 Ezekiel English muffins, split & toasted

1-tablespoon chives, chopped

Directions: Heat oil in medium non-stick skillet over medium heat. Combine eggs and

pepper in medium bowl; stir well with whisk. Pour egg mixture into skillet; cook 30

seconds or until mixture begins to thicken, stirring slowly. Stir in cream cheese: cook 30

seconds. Smashing cream cheese lumps with a spoon. Stir in spinach; cook 2 minutes oruntil spinach wilts and eggs are cooked, stirring constantly. Top each muffin half with

cup egg mixture. Garnish with chives, if desired. Serves 6.

Blueberry Bran Muffin:

1-cup whole-wheat flour cup rolled oats

1 cup unprocessed bran

1 tablespoon. baking powder

1-tablespoon honey2 tablespoon. dark molasses

1 cup mashed very ripe bananas1-cup organic skim milk1 egg

2/3 cup blueberries

Directions: Preheat oven to 400 degrees. Spray muffin tin with non-stick cooking spray

or line with paper muffin cups. In a large bowl add all ingredients except blueberries.

Mix well. Fold in blueberries. Pour into prepared muffin tin and bake for 20 minutes.

Serves 12.


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Mexican Quiche:

8 (2 cups) egg beaters

1-cup organic milk

cup mushrooms, sliced

1 large onion, finely chopped1 container (16oz) 1% cottage cheese

8 ounces reduced cheddar cheese, shredded

2 cups fresh broccoli, chopped green pepper, chopped

cup salsa

teaspoon Celtic sea salt teaspoon pepper

Cooking spray

Directions: Preheat oven to 350 degrees. In a large bowl, mix all ingredients and pour

into a 9 x 11 baking dish sprayed with cooking spray. Bake for 1 hour or until eggs arefirm and top is slightly brown. Serves 8.

Power Oatmeal:

cup of steel oats (cooked)

1 scoop chocolate protein powder

cup blueberries

1 teaspoon of cinnamon

Directions: Cook steel cut oats with water. Mix is blueberries, protein powder andcinnamon and serve. Serve 1.


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Healthy

Smoothie Recipes


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Apple Pie Smoothie:

1 scoop of vanilla protein powder

1 cup of plain Greek yogurt

1 apple, peeled and cored

teaspoon cinnamon1 pinch of nutmeg

2 ice cubes

Directions: In a blender, combine all the ingredients and blend until ice is crushed and the

drink is thick and smooth. Serves 1.

Fruit Smoothie:

cup of strawberries

cup of blueberries

8 oz. of Greek yogurt cup organic milk

Directions: In a blender, combine all the ingredients and blend until it becomes smooth.Serves 1.

Green Smoothie:

1 banana

1 cup of strawberries

Enough water to cover fruit1-2 cups spinach

Directions: In a blender, combine all the ingredients and blend until it becomes smooth.Serves 1.

Chocolate Peanut Butter:

1 scoop of chocolate protein powder

1 tablespoon almond butter (or natural peanut butter)

1-2 cup waterOptional: banana

Directions: In a blender, combine all the ingredients and blend until it becomes smooth.

Serves 1.


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Fruity Protein Punch:

1 scoop of vanilla powder

6-8 almonds or 1 tablespoon of freshly ground flaxseed

cup blueberries

cup strawberries banana

1-2 water

Directions: In a blender, combine all the ingredients and blend until it becomes smooth.

Serves 1.


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Healthy

Sides/Vegetable Dish Recipes


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Cauliflower Gratin:

1 head cauliflower, cut into small florets (about 5 cups)

cup water

1-tablespoon fresh lemon juice

teaspoon Celtic sea salt teaspoon pepper

2 tablespoons plain dried breadcrumbs1 tablespoon grated Parmesan cheese

teaspoon grated lemon zest

1/8 teaspoon nutmeg2 teaspoons extra virgin olive oil

Directions: Preheat the oven to 400 degrees. In a vegetable steamer, pre-cook the

cauliflower for 3 minutes. In a small bowl, combine the water, lemon juice, salt, andpepper. Set aside. In another small bowl, combine the breadcrumbs, Parmesan, lemon

zest, and nutmeg. Set aside. Transfer the cauliflower to an 8 x 12-inch baking dish andspread in an even layer. Drizzle with the oil and toss to evenly coat. Bake for 7 minutes,

or until the cauliflower is golden. Pour the water-lemon juice mixture over thecauliflower and bake for 7 minutes, or until the cauliflower is tender. Sprinkle the

breadcrumbs mixture over the cauliflower & bake for 5 minutes, or until the topping is

lightly browned. Serves 4.

Tarragon Mushroom Salad:

1/3 cup plain Greek yogurt

2 tablespoons white wine vinegar1-teaspoon tarragon

teaspoon extra virgin olive oil

teaspoon Celtic sea salt

teaspoon black pepper20 ounces button mushrooms, sliced (7cups)

1 cup red bell peppers, diced

Directions: In a small bowl, whisk together the yogurt, vinegar, oil, tarragon, salt, and

black pepper. In a medium bowl, add together the mushrooms and bell pepper. Add the

dressing and toss to combine. Set aside at room temperature for 1 to 2 hours to let the

mushrooms begin to wilt and the salad to develop flavor. Toss well before serving.Serves 4.


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Fruity Couscous Salad:

1 cups of dry whole grain couscous

2/3 cup almonds, slivered

cup packed dried apricots, chopped

2/3 dried cranberries or raisins1-teaspoon cumin

3 scallions, thinly slicedSalt and pepper to taste

Directions: Prepare couscous according to package. Microwave dried cranberries orraisins in 1 cup of water for 1 minute. Combine all ingredients; toss. Serve at room

temperature. Serves 8.

Easy Balsamic Roasted Brussel Sprouts

2- 3 cups brussels sprouts, sliced in halfDash Celtic sea salt and pepper, to taste

3 tablespoons balsamic vinegar

3 tablespoons extra virgin olive oil

Directions: Pre-heat oven to 375 degrees. Whisk together the vinegar, salt and pepper

into a small bowl. Slowly incorporate the olive oil until a dressing is formed. Place the

brussel sprouts in a single layer on a baking sheet. Drizzle the oil and vinegar over thesprouts and gently toss to coat. Bake for 25 minutes, turning once. Sprouts are done when

they are lightly browned. Serves 2.


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Bean Salad:

cup pearl barley

cup long-grain brown rice

1 cup black beans, drained

1 cup kidney beans, drained1-cup kernels, cooked

cup chopped green onions1 red bell pepper, chopped

cup chopped fresh cilantro

Dressing:

cup red wine vinegar

1 clove garlic, minced

1-teaspoon chili powder teaspoon Celtic sea salt

teaspoon black pepper cup extra virgin olive oil

Directions: In a large saucepan, bring 2 cups of water to a boil. Stir in barley and reduce

heat to medium-low. Cover and simmer for 40 to 45 minutes, until tender. Cool. In

another saucepan, bring 1 cups water to a boil; add the rice. Reduce heat to low andsimmer, covered, for 20 minutes, or until tender. Cool. In a large bowl, combine barley,

rice, beans, corn, onions, red bell pepper and cilantro. Mix well.

Make dressing: In a small bowl, whisk together vinegar, garlic, chili powder, salt, black

pepper and pepper flakes. Whisk in oil. Pour over salad and toss well. Serves 6.

Summer Tomato Salad:

1-pint cherry tomatoes, halved

1-pint yellow pear tomatoes, halved1/4 cup green onions, chopped


1/4 cup fresh basil, chopped1/4 cup cilantro, chopped

Freshly ground black pepper to taste

Ground red pepper to taste

Salt to tasteDirections: In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions,

garlic, basil, cilantro, black pepper, red pepper, and salt. Refrigerate 30 minutes and toss

again before serving. Serves 6.


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Overnight Chinese Daikon Radish Pickles:

1 1/2 cups chopped daikon

teaspoon salt

1-tablespoon rice vinegar

1/4 teaspoon ground black pepper1/4 teaspoon sesame oil (optional)

Directions: In a mixing bowl, toss daikon with salt. Cover, and refrigerate until 1 to 2

tablespoons of water is released, about 30 minutes. Drain and rinse daikon, removing as

much salt as possible. Pat dry with a paper towel, and return to bowl. Stir in rice vinegar,black pepper and, if desired, sesame oil. Cover, and refrigerate at least 8 hours. Serves 4.

Guacamole:

3 medium avocados, remove skin and core1 teaspoon lemon juice1 medium tomato, chopped


Directions: Combine all the ingredients in a bowl and mix thoroughly. Serves 5-6.

Sweet Potato Souffl:

1 large eggseparate the yolk and whites

1-cup mashed bananasvery ripe (2 medium bananas)2-cups of cooked and mashed sweet potatoes

tablespoon of organic butter

teaspoon of Celtic sea salt1/8 teaspoon of ground nutmeg

Directions: Preheat oven to 350 degrees. Use a 1-quart baking dish and spray with extravirgin olive oil spray. Mix egg whites in a small mixing bowl. In a large mixing bowl,

combine the egg yolks, bananas, sweet potatoes, butter, salt, and ground nutmeg until

smooth (around 2 minutes). Fold in egg whites and bake for 35-45 minutes. Serves 4-5.


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Spicy Fries:

4-6 red potatoesscrubbed

1-teaspoon onion powder

1-teaspoon garlic powder

teaspoon Celtic sea salt teaspoon ground all spice

1 teaspoon of white pepper1 teaspoon of hot pepper flakes

1 tablespoon of extra virgin olive oil

Directions: Soak potatoes and scrub. Cut them in half lengthwise, then into strips.Rinse them (removes the starch). Place them in ice water for about 60 minutes. Put the

rest of the ingredients in a zip lock bag and mix it around. Put the oven rack on lowest

rack slot. Preheat oven to 475 degrees. Place the potatoes in the zip lock bag when readyand shake it to coat potatoes with the oil and seasonings. Wrap a baking sheet in foil and

single layer the potatoes on it. Bake for about 15 minutes. Turn potatoes/friesoccasionally throughout baking until golden brown. Serves 2-3.


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Healthy

Lunch/Dinner Recipes


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Black Bean Chili:

2 cans black beans (15.5 ounces each), drained & rinsed

1 can Italian or Mexican style stewed tomatoes (14.5 ounces) cut into smaller pieces1- 10-ounce package frozen corn1 small onion, diced

teaspoon garlic, minced

cup water lb. lean or extra lean ground beef (or turkey/chicken ground) cooked, drained, rinsed

Directions: Combine all ingredients. Cook until onions are soft (about 20 minutes). Serve

with baked lightly salted tortilla chips and a low-fat sour cream on top and/or low fatcheese sprinkled on top. Serves 5-6.

Carrot Salad:

2-tablespoon extra virgin olive oil2 garlic cloves, minced

teaspoon ground cumin

2 tablespoon red wine vinegar2 lbs. carrots, halved lengthwise and cut diagonally into inch pieces

teaspoon Dijon mustard


teaspoon freshly ground black pepper

1 tablespoon fresh parsley, chopped1 tablespoon fresh cilantro, chopped

Directions: Heat oil in a nonstick skillet. Stir in garlic and cumin; cook 1 minute. Cool.

Fill a large pot with water. Add carrots to a steamer insert; place in pot. Steam carrots

covered, 8-10 minutes or until crisp-tender. Drain. Combine vinegar, mustard, salt, and

pepper in a bowl. Gradually add garlic mixture, stirring with a whisk until blended. Pourover carrots; sprinkle with parsley and cilantro, and toss gently. Serves 5-6.


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Pineapple Mandarin Chicken:

3 ounces of chicken breast, skinless, raw

cup pineapple, cubed1/3 cup mandarin oranges, canned1/8 cup chickpeas

2 teaspoons cornstarch

teaspoon coconut oil1 teaspoons almond, slivered

Optional: garlic powder, ginger, salt & pepper to taste

Directions: Heat oil in nonstick saut pan. Cut into bite-size pieces and add to oil andbrown. Turn often. Add salt & pepper, garlic for taste if desire. Add cornstarch to a little

water, stir and add to chicken. Sprinkle with ginger and add pineapple and mandarin

oranges. Stir until mixture begins to thicken and all ingredients are cooked well. Place ona plate and sprinkle over the silver almonds. Serves 1.

Chicken Cacciatore:

2-teaspoon coconut oil4 chicken breast (3-4 ounces each)


teaspoon fresh ground black pepper

2 cups mushrooms, chopped

cup dry red wine2 tablespoons parsley, chopped

1 cups tomato and basil pasta sauce (watch for high fructose corn syrup)1 small yellow or green bell pepper, cut into thin strips

Directions: Heat oil in large nonstick skillet (medium heat). Add chicken. Sprinkle tsp.salt and pepper over chicken; cook 4 minutes per side. Remove chicken and place to the

side. Combine bell pepper and mushrooms in skillet over medium heat. Sprinkle with

tsp. salt; cook 4 minutes, stirring occasionally. Add wine; cook 2 minutes. Stir in sauce;

heat through. Return chicken to skillet; reduce heat and simmer, turning once, 4 minutes

or until cooked through. Top with parsley. Serves 4.


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ACLT (avocado, cucumber, lettuce, & tomato) Sandwich:

1 tablespoon Dijon mustard

4 slices of Ezekiel bread2 large romaine lettuce leaves1 large ripe tomato, thinly sliced

2 slice of avocado

6 very thin slices cucumbers

Directions: Spread mustard on the 8 slices of bread. Layer 2 slices with lettuce leaf, 1

slice of tomato, 1 slice of avocado, 3 slices cucumbers, top with other slices of bread.

Serves 2.

Turkey Italian Sausage and spinach Lasagna:

6 whole wheat uncooked lasagna noodles or rice flour lasagna (gluten free)

8 ounces hot or mild turkey Italian sausage1(26 ounce) jar no-salt-added spaghetti sauce

1 cup shredded carrots

1(15 ounces) carton fat-free ricotta cheese tsp. Celtic sea salt

cup hot water

cup fresh basil, chopped

1 (10 ounce) package frozen spinach, thawed, drained, and squeezed dry

2 cups (8 ounces) pre-shredded part-skim mozzarella cheese, divided

Directions: Preheat oven to 375 degrees. Cook noodles according to package directions,omitting salt and fat. Drain, but do not rinse. Arrange noodles in a single layer on wax

paper to prevent sticking. Remove casings from sausage. Cook sausage in a large

nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well;

return to pan. Add spaghetti sauce and carrots; simmer, uncovered, 10 minutes. Spoon cup sauce mixture in bottom of a 13 x 9-inch baking dish. Arrange 3 noodles over sauce.

Combine ricotta cheese, salt, cup hot water, spinach, and basil in a large bowl; spoon

half of mixture over noodles. Top with 1-cup mozzarella cheese and 1-cup sauce mixture.

Repeat layers with remaining ricotta mixture, 3 noodles and remaining sauce mixture.

Cover dish with foil; bake at 375 degrees for 35 minutes. Uncover, sprinkle withremaining 1-cup mozzarella, and bake 30 minutes. Let stand 10-15 minutes before

serving. Serves 8.


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Veggie Quesadillas:

1 cup salsa (roasted bell pepper flavor) or homemade

1 cup drained canned black beans, rinsed1 zucchini, shredded8 (6-inch) rice flour tortillas

cup shredded Monterey jack cheese (use jalapeno-style

for an extra kick)Option: Omit cheese

Directions: In medium bowl, combine salsa, beans, and zucchini. Spread of the mixture

ever each of 4 tortillas. Top each portion with 3 tablespoons cheese; cover each withanother tortilla. Heat an 8 or 10-inch nonstick skillet over medium heat. One at a time,

carefully cook each quesadilla, turning once, until cheese is melted, about 1 minute on

each side. Cut each quesadilla into quarters; serve immediately. Serves 4.

Tomato-Rice Soup:

cup onions, chopped

cup celery, chopped cup carrots, chopped

1-teaspoon extra virgin olive oil

8 cups plum tomatoes, diced

1 cup cooked quick-cooking brown rice

1-cup reduced-fat chicken broth cup fresh parsley or 1 tablespoon dried

1-tablespoon fresh basil or 1 tsp dried1-teaspoon fresh thyme or tsp dried


1 strip x 1 orange peel

Directions: In a 4-quart pot, combine onions, celery, carrots, and oil. Cover pot and cook

over medium-low heat for 10 minutes, stirring often to prevent sticking. Process tomatoes

in a blender or food processor until smooth. Press through a coarse sieve. Add to pot, and

bring to a boil over medium heat. Reduce heat to medium-low, partially cover pot, and

simmer for 20 minutes. Add rice and broth. Partially cover and simmer until thick, about20 minutes. Mince parsley, basil, thyme, garlic and orange peel. Ladle soup into

individual bowls. Stir spoonful of the minced herbs into each bowl. Serves 6.


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Cuban Black Beans and Rice:


cup onions, finely chopped cup green bell peppers, finely chopped1 teaspoon minced fresh garlic

1-teaspoon chili powder

dry mustard1/8 teaspoon ground red pepper

1 can (28 oz) crushed tomatoes

1 can (15 oz) black beans, rinsed and drained, or 2 cups cooked

2 cups cooked quick-cooking brown rice

Directions: In a large nonstick skillet, heat oil over medium-high heat. Add onions and

green peppers, and cook, stirring often, until onions are translucent, about 3 minutes. Addgarlic, chili powder, mustard, and red pepper to onion-pepper mixture. Cook and stir for 1

minute. Add tomatoes and beans to onion-pepper mixture. Bring to a boil. Cover and

cook for 10 minutes. Serve over rice. Serves 4.

Penne with Salmon and Roasted Vegetables:

2 lbs. leeks with 4 green tops1 red bell pepper, cut into strips

cup reduced-fat chicken broth

1-tablespoon extra virgin olive oil2 teaspoon dried thyme

Pinch freshly ground black pepper

2 yellow summer squash (cut into1/4 slices) cup black olives

lb salmon fillet

Optional: 12 ounces penne pasta (rice flourgluten free)

Directions: Preheat oven to 400 degrees. Cut leeks into 2 lengths and quarter lengthwise.

Place leeks and red peppers in a 9X13 glass baking dish. Drizzle broth and 2 tsp oil

over vegetables. Sprinkle with thyme and pepper. Cover with foil and bake 15 minutes.

Add squash, olives, and salmon to dish, and drizzle with remaining 1 teaspoon oil. Coverand bake until salmon flakes easily with a fork and vegetables are tender, about 15

minutes. Cook penne according to package directions. Break salmon into bite-size pieces.Transfer salmon and vegetables to a large bowl. Add hot pasta, and toss to combine.

Serves 6.


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Turkey-Basil Roll-ups:

8 lettuce leaves

8 thin slices smoked turkey (4 ounces)8 teaspoons fresh basil, shredded4 pinches pepper

4 teaspoons Greek yogurt

Directions: Make the following layers -1 lettuce leaf, 1 slice turkey, 1-teaspoon basil,

pinch of pepper, 1 lettuce leaf, 1-teaspoon yogurt, 1 slice turkey, and 1-teaspoon basil.

Roll the layers up with the veins of the lettuce leaves running longitudinally so the leaves

wont crack. Serves 4.

Mustard Chicken:

1 boneless skinless chicken breast

2 tablespoons spicy brown mustard cup Orzo

1-cup chicken broth

1 cup frozen French style green beans & mushrooms2-teaspoon olive oil

Pinch five-pepper blend

Directions: brush chicken with spicy brown mustard. Broil three minutes on each side,

until just done & juices run clear. Slice, across the grain, into narrow strips. Cook orzo inchicken broth. Drain. Saut frozen green beans in center of dinner plate. Season with

freshly ground five-pepper blend. Top with chicken strips. Surround with orzo. Serves 1.

Taco Salad:

1 lb. of ground turkey

Optional: cup of black beans cup salsa

2 cups lettuce

1 package low sodium taco seasoning6-multigrain tortilla corn chips (make sure no high fructose corn syrup) cup water

Directions: Brown ground turkey (drain if grease). Add taco seasoning with water. Bring

to a bowl and simmer for 5 minutes. In your serving bowls (2), divide lettuce, add salsaon each, add three chips (crumble over top) each, and pour ground beef evenly over the

dishes. And just mix. (You can add other seasonings instead of taco seasoning, or


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addition to, such as Oregano, Italian Seasoning, and chopped onions, red peppers). Serves

2.

Chicken Salad Stuffed Pita Sandwich:

4 ounces of cooked chicken breast, shredded

cup finely chopped cooked broccoli cup finely chopped cooked red pepper

teaspoon garlic powder cup Dijon mustard

1 pita pocket bread, cut in half (rice flour)

Directions: Mix ingredients (except pita) thoroughly in a small bowl. Warm in

microwave oven for 1 to 2 minutes, stirring every 30 seconds, until heated through.

Stuff half of mixture into of pita bread. Serve warm or cold. Serves 2. (Can do with

turkey breast instead)

Spicy Steak & Peppers:

3 teaspoons coconut oil

1 large onion, halved & thinly sliced4 cloves garlic, minced

4 green peppers, cut in 1/2 inch wide strips

2 teaspoons hot pepper sauce

pound well trimmed sirloin halved length-wise2/3 cup water

4 teaspoons reduced-sodium soy sauce

2 teaspoons cornstarch

Directions: In a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add

the onion and garlic, and cook stirring for 3 minutes. Add the bell peppers and hot pepper

sauce, and cook stirring, until softened, about 5 minutes. Add the remaining 1-teaspoonoil and the beef, and cook until no longer pink, about 2 minutes. In a small bowl, whisk

water and soy sauce into the cornstarch. Pour the mixture into the skillet; bring to a boil,

and cook, stirring, until the sauce is slightly thickened, about 1 minute. Serves 4.


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Spicy Vegetable Gumbo:

2 each.yellow zucchini, green zucchini, carrots small cabbage

5 large mushrooms1 large onion3 stalks of celery

1 cup each broccoli & cauliflower

2 tablespoons minced garlic

1 can (8oz) plain tomato sauce2 cans (14- oz) low sodium chicken broth or vegetable broth if desired)

1 can (14 oz) beef broth

1 tablespoon Italian seasoning

1 tablespoon dried rosemary1-tablespoon zatarians Creole seasoning

Black pepper as desired

Directions: Cut all vegetables into bite size pieces. Put onion, carrots, celery, garlic and

cup chicken broth in a large pot. Cover and simmer until vegetables are softened (approx.

10 minutes) Add all remaining ingredients and mix well. Bring to a boil. Reduce heat,cover and simmer for about 45 minutes. Season with black pepper to taste before serving.

Serves 6.

Spicy Shrimp over Rice:

cup low sodium chicken or vegetable broth6 ounces medium shrimp (40 per pound), peeled and cleaned

3 cloves garlic, minced

2/3 cup brown rice, cooked1-cup broccoli

Spice Blend:1-teaspoon paprika

1-teaspoon ginger

1-teaspoon chili pepper

1-teaspoon garlic powder

teaspoon cayenne pepper

Directions: In a small bowl, mix spice blend together. Spray each side of shrimp with non-stick

cooking spray. Dip shrimp into spice blend coating evenly. Spray a non-stick skillet with non-

stick cooking spray and heat over medium-high heat until hot. Add shrimp and garlic to skillet.

Saut 3 to 4 minutes. Add broccoli and saut for 2 to 3 minutes. Add chicken broth; bring to a

boil then reduce heat and simmer 1 to 2 minutes or until shrimp is cooked through. Serve over

rice. (Can garnish with shredded carrots) Serves 1.


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Vegetable-Chicken Soup:

2 tablespoons of olive oil

2 onions, diced

4 teaspoons fresh garlic, minced

6 carrots, sliced1-pint brussel spouts, halved

4 yams, diced6 celery stalks, chopped

6 tablespoons. tomato paste

2 lbs. boneless skinless chicken breasts, cubed4-teaspoon cumin

64 ounces fat-free/low sodium chicken broth

2 teaspoon dried thyme

4-teaspoon chili powder1 cups wild rice or brown

1 cup red wine (optional)1 cup of frozen peas

Optional: 1-cup corn, frozen

Directions: Saut garlic and onions in the oil, than add carrots, sprouts, celery, and yams.

Continue to saut-add broth if needed. Dredge chicken with thyme, chili powder andcumin in a plastic bag, then saut in a nonstick skillet. Combine chicken w/vegetables in

the oven, and add broth and tomato paste, then add wine if desired. Add wild rice, cover

and simmer for about half an hour until rice is tender. Add remainder of vegetables and

cook for 10 minutes. Total cooking takes about 45 minutes. Serves 2-3.

Fruit & Vegetable Salad:

lb. Asparagus spears, cut into bite-size pieces

2 cups thinly slices carrot8 cups mixed salad greens

2 sliced strawberries

cup light balsamic vinaigrette1/4 cup (1 oz.) goat cheese

cup walnut halves

Directions: Bring a large saucepan filled with water to a boil. Prepare a bowl of ice water.Add asparagus and carrots to boiling water. Remove after 2 minutes, or when color has

brightened; drain and plunge into ice water. Drain, and pat dry. Combine salad greens,

strawberries, and vegetables. Add dressing; toss well before serving. Top with cheese andwalnuts. Serves 4.


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Marinated Vegetable Salad:

cup white vinegar

4 cloves, peeled and halved

2 bay leaves

3 cups cauliflower florets1 cups slices carrot

2/3 cup celery, chopped1 can artichoke hearts, drained & halved

cup pitted ripe olives

cup sliced bottled roasted red bell peppers2 tablespoons extra virgin olive oil

1 teaspoon Celtic sea salt

teaspoon black pepper

Directions: Combine white vinegar, garlic, and bay leaves in a large bowl; set aside.

Combine cauliflower, carrots, and celery in a large saucepan, cover with water, and bringto a boil. Cook 1 minute, drain; transfer vegetables to vinegar mixture. Add artichokes,

olives, red peppers and oil. Mix well. Cover and refrigerate for at least 24 hours. Drainvegetables; remove bay leaves. Season with salt and pepper. Will keep in the refrigerator

for 3 days. Serves 8.

Marinated Chicken Breast:

4 chicken breasts (3-4 ounces each)

1/2 cup lemon juice

3 cloves garlic, crushed2 teaspoon extra virgin olive oil

2 teaspoon pepper

2 teaspoon. tarragon

1-teaspoon thyme3/4 teaspoon Celtic sea salt

Directions: Place the chicken breasts in large bowl. Combine the remaining ingredientsand pour over chicken. Turn the breasts so they are coated with the seasoning mixture.

Refrigerate the chicken in its marinade at least 1 hour, turning it occasionally. The

marinade may be prepared ahead of time. Preheat the oven broiler. Place the chicken

breasts skin side down in baking dish. Place dish 3 to 4 inches below the broiler. Broil 15to 18 minutes on each side, basting occasionally with marinade. Serves 4.


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Flounder with Roasted Red Pepper Sauce:

1-1/2 lbs red bell peppers, stems removed, cut into quarters and seeded

1/2 cup slivered almonds, toasted

1/4 cup virgin olive oil

2 tablespoon balsamic vinegar1-1/2 tablespoon tomato paste

1/4 teaspoon cayenne pepper4-6 ounces flounder fillets

Directions: For the sauce, arrange the bell peppers skin side up on a baking sheet.Broil until the skin is blistered and charred. Let cool and peel off blackened skin.

Combine the bell peppers, almonds, olive oil, vinegar, tomato paste and cayenne pepper

in a food processor. Process for 1-2 minutes until the almonds are ground.

Heat the sauce in a saucepan until warm. For the flounder, bring a skillet of salted waterto a simmer. Add the flounder. Simmer, covered for 5 minutes until fish is opaque turning

once. Remove and drizzle with warm sauce. Serves 2.

Italian Style Baked Cod:

2 pounds of cod fillets, thawed

1 small onion, diced

2 tablespoons of coconut oil1 clove of minced garlic

2 cans of tomato sauce (15 ounces)

1 bay leaf

teaspoon basilSalt and pepper, to taste

Directions: Heat the coconut oil in a saucepan over medium heat. Once the oil is hot,place the onion in the pot and stir-fry until tender. Add everything except for the fish to

the pot, stirring to combine. Reduce heat, cover, and simmer for 30 minutes. While sauce

is simmering, preheat the oven to 350 degrees. Place the fish fillets in an 8 X 11 bakingdish in a single layer. Gently pour the sauce over the fish. Bake in the preheated oven for

3540 minutes. When fish flakes easily, it is ready. Serves 4.


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Healthy Chicken Fajitas:

4 chicken breasts (3-4 ounces each)

1/2 cup celery, tops and tender, inside stalks

1/2 medium onion

2-3 peppercorns2 tablespoons extra virgin olive oil

1 red pepper1 yellow pepper

1-1/2 large red onions

Salt and pepper, to taste

Directions: Poach chicken with celery tops, onions, and peppercorns. Cook about 15

minutes. Let cool and remove skin. When chicken in skillet, slice or shred, then saut

with olive oil in wok or large skillet until carefully browned around the edges. Next addred and yellow pepper and red onions. Toss and saut about 10 minutes. Watch closely so

that peppers don't go limp. Remove from heat. Add salt and pepper to taste. Place intortillas with beans; top with salsa and serve.

Bean Filling:1 lb. bag pinto beans, red or pink

8 cups waterSalt to taste

1/4 onion

1/4 cup extra virgin olive oil

Directions: Cook beans in water for approximately 1 1/2 hours on medium heat. Make

sure that beans are completely covered in water. Stir occasionally. Beans will absorbliquid and become soft. Add more water if needed. Add salt when beans are thoroughlycooked. Remove form heat. Add chopped onion. (Onions will cook from the heat of the

beans.) Drizzle with olive oil. Let set. Serves 3-4.


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Healthy

Snacks/Dessert Recipes


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Baked Apple:

1 small apple

Splash of vanilla extract

teaspoon cinnamon

Directions: wash and core apple. Sprinkle core with cinnamon and vanilla and bake at

350 degrees in small amount of water till soft when pierced with fork. (Only 5 minutes inthe microwave) Serves 1.

Orange-Grilled Nectarines:

1-tablespoon orange juice

teaspoon extra-light olive oil1/8 teaspoon cinnamon

1 pinch of Celtic sea salt1 ripe nectarine, pitted and cut into inch slices1/8 teaspoon of stevia

Directions: Preheat the broiler. In a small bowl, blend the orange juice, olive oil,cinnamon, and salt. Add the nectarine slices and toss to coat well. Place the nectarine

slices in a small broiler proof pan. Drizzle any mixture remaining in the bowl over the

slices. Sprinkle with sugar (if using, try without first)

Broil 6 inches from the heat for 5 to 7 minutes, or until heated through and lightly

browned (watch to be sure they dont burn). Serves 1.

Cinnamon-Apple Crisp:

8 apples, thinly sliced2 tablespoon lemon juice

2 cups rolled oats

cup whole-wheat flour raisins

2 teaspoons ground cinnamon

cup apple juice

1/3 cup honey

2 tablespoons extra virgin olive oil

Directions: Preheat oven to 350 degrees. Coat 9 x 13 glass baking dish with nonstick

spray. Toss apples with lemon juice, and put into baking dish. Combine oats, flour,raisins, and cinnamon in a large bowl. Drizzle with apple juice, honey, and oil. Combine

well. Sprinkle over apples. Bake until apples are hot and tender, 30 to 40 minutes.

Serves 12.


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Frozen Banana Treat:

2 ripe bananas

1/2 teaspoon of natural vanilla extract

2 wood sticks

Directions: Brush vanilla over bananas. Insert a wood stick into each banana. Place onwax paper in the freezer and let freeze for 30-45 minutes. Serves 2.

Cocoa Brownies:

1-cup all-purpose flour

1-cup whole-wheat flour cup ground flaxseeds

cup unsweetened cocoa powder2 teaspoons baking powder teaspoon Celtic sea salt

cup eggbeaters

1/3 cup truvia (sugar made from stevia leaf) cup canola oil

1/3 cup organic milk

1-cup zucchini, shredded

cup (1) banana-ripe, mashed cup miniature semisweet chocolate pieces

Directions: Preheat oven to 350F. Lightly coat a 13x9x2-inch baking pan with nonstickcooking spray. In a large bowl, combine all-purpose flour, whole-wheat flour, flaxseeds,

cocoa powder, baking powder, and salt. In a medium bowl, whisk together egg product,

sugar, oil, and milk until well mixed. Stir in zucchini and banana. Add zucchini mixture

all at once to flour mixture. Stir just until moistened. Fold in chocolate pieces. Pour batterinto prepared pan. Bake about 25 minutes or until top springs back when lightly touched.

Cool completely on a wire rack. Cut into squares. Serves 24.

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